Warm-up Strength: Every 2min x 10min (5 sets): Back Squat 6×65, 4×75, 2×83, 2×85, 4-6×80% Conditioning: This workout requires you to really think about how you’ll attack the wall balls. If you are really strong with wall balls, then you may want to go 30/20 or 25/25. If big sets like that aren’t your jam,...Read More
Warm-up Skills: Week 6 Retest of Skills Complete as many reps possible in 60sec of each movement:Strict Handstand Push-upsRest 60secWeighted, Drag, or Regular Rope Double-unders (no singles allowed practice Dubs!)Rest 60secToes to Bar Conditioning: Put it all together… 8rds 20 Double-unders 8 Toes to Bar 4 Strict Handstand Push-ups 2 Squat Cleans 155/105 *Second option...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch or Power Snatch High Hang, Mid-Thigh, Floor Focus on solid technique and hitting your positions rather than load. Conditioning: Time Cap 10min40 Deadlifts 185/13530 Lateral Burpees Over the Barbell20 Box Jump Overs (24/20)10 Bar Muscle-Ups *Rx+ Ring Muscle-ups Or 40 Deadlifts 155/10530 Lateral Burpees Over...Read More
Mobility: Shoulders Skill: Handstand Holds Conditioning: As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski, Bike 20 Ball Slams 30 Russian Twists* 20 Med Ball Clean with Slam Ball 30 Leg Raises with Ball in Press 20 Walking Lunges** *Weighted or Unweighted ** With or Without BallRead More
Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @60-70% Sets 4-8: Clean Lift Off + Power Clean + Jerk @70-85% *In sets 1-3 you can drop and reset before the power clean. Conditioning: Adjust the distance or reps to allow for at least...Read More
Warm-up: Strength: No more tempo work. Regular squats with drop sets to finish. Every 2min x 10min (5 sets): Back Squat 6×65, 4×70, 3×75, 2×80, 4-6×75% Conditioning: No Rx today. Pick weights and progressions that work for you. Every Minute on the Minute x 15min 1- Rope Climbs x 1-3 reps 2- Dumbbell Thrusters x...Read More
Warm-up Skills: Final week of volume work before we retest the 60sec of Max Reps. Every Minute on the Minute x 2min of:Strict Handstand Push Ups x 50% of Max RepsFollowed by…Every Minute on the Minute x 2min of:Weighted, Drag, or Regular Rope Double-unders x 50% of Max RepsFollowed by…Every Minute on the Minute x...Read More
Warm-up Conditioning: Hero Workout RENÉ 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-ups 9 Burpees If you have a 20-lb weight vest or body armor, wear it. **You should NOT wear a vest unless you’ve done a bodyweight Murph in 40min or less. Time Cap 40min There will be a partner...Read More
Mobility: Shoulders & Lats Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 16min 1- Rope Climb x 1-3 reps 2- 8 Plate Front Raises + 8 Plate Goblet Squats 3- Row, Bike, Run, Ski x 60sec 4- RestRead More
Barbell Warm-up Olympic Lifting: Every 2min x 8min (4 sets) 3-Postion Power Clean + 1 Jerk @60-70% (High Hang Power Clean + Mid Hang Power Clean + Power Clean + 1 Jerk) You can drop after the mid-hang and quickly reset at the ground for the power clean. Every 2min x 8min (4 sets) Clean...Read More
